Foam Roller Buying Guide

Foam rollers are a relatively new tool on the fitness market. They have become increasingly popular over the past few decades for their therapeutic applications and muscle recovery capabilities. There are many benefits of foam rolling—people of all activity levels turn to foam rollers for targeted muscle relief, recovery after workouts, and help alleviating muscle pain. Before you choose a foam roller to try for yourself, it’s important to understand that not all foam rollers are the same. In fact, there are many different types of foam rollers. Our foam roller buying guide lays out how to understand important factors like length, texture, and type so you can choose the best foam roller for you.

Choose Foam Roller Length

If your space allows, long foam rollers (typically 36 inches) are a great option for your first foam roller and a good go-to if you only want to own one. You can comfortably roll the entire length of your back, glutes, and legs with a long foam roller, and they’re easier to use due to their stability.

Shorter foam rollers (typically 12 or 18 inches) are highly portable, making them a great option for travel or bringing with you to the gym or studio. Shorter foam rollers are typically the same diameter as long foam rollers (about 6 inches). A diameter of 6 inches ensures the foam offers plenty of cushioning so it’s still comfortable to ease your muscles into. They are also ideal for targeting muscle groups like your calves, arms, and glutes.

Choose Foam Roller Texture

As you begin the search for your next foam roller, you’ll likely notice a variety of different textures to choose from. From smooth foam to ridges and bumpy knobs, how do you know what foam roller texture is best for you? Well, that depends on what type of massage you’re needing.

Smooth foam rollers apply even pressure across the entire surface area you roll. This is a great option for people who are sensitive to pressure or are using a foam roller for the first time. While the muscle relief may not be as intense as a textured roller, smooth foam rollers tend to be more comfortable and more affordable for casual use. 

Textured foam rollers can vary with options like knobs and ridges. Both types of textured foam rollers are designed to mimic the type of massage you’d get with human hands. Ridges and knobs can dig into knots in your muscles and work them out in a more targeted way than smooth foam rollers. Of the textured foam rollers, those with knobs tend to deliver the deepest and most intense massage.

Consider Alternate Roller Types

Aside from your traditional tube-shaped foam rollers, there are a few different types of foam rollers that utilize the same foam massaging techniques. It’s good to know your alternatives before you buy as some people find the alternate roller types better for targeting specific muscles, and their size makes them easy to transport.

Massage sticks consist of two handles and a massage bar typically covered in foam. Massage sticks, or massage bars, are used to roll out muscles with a more firm and precise pressure. These are particularly good to use on legs, glutes, and the upper back. 

Massage balls allow you to roll around curved areas of the body more easily. Typically made of flexible materials like foam or silicone, massage balls can be smooth or textured depending on your preference. Like massage sticks, massage balls apply a consistent, strong pressure to one area. 

Foot rollers are uniquely shaped to roll along the floor as you apply pressure with your foot. These can also be used on hands and forearms in a similar fashion. Foot rollers are great for alleviating foot pain, arch pain, and some people even use them to relieve symptoms of Plantar fasciitis.

No matter which foam roller you choose, you’re sure to be on your way to experience all the benefits of foam rolling. If you have any questions or need more guidance on which foam roller is right for you, contact your local SCHEELS to speak with an expert today.